5 circles of hell: fun cardio pumping with a serious leg

Oia Zorina warns, there is a risk that you will not walk, crawl and all the next day.

What is needed

Rope, simple timer, pad (optional, and you can not).

How to do the exercise

Set a timer for 25 minutes. Proceed to the first exercise since the beginning of the first minute, perform a predetermined number of times, and the remaining time of rest. The second minute begins the second exercise. This format is called EMOM (every minute on a minute). When all five sets of exercises, rest for the rest of last minute and start again. All we must do five laps. If you do not feel the strength to continue, stop the third.

If you can not perform some (or all) of exercise for 45 seconds and you start to choke, reduce the number of repetitions, as set out below in brackets.

• Jumping rope with high thigh lifting - 60 times (40 times).
• Plank with a touch of hip sex - 20 times (10 times).
• Jump to the side and lift your knees to your chest - 10 times (6 times).
• Push-ups and knee to the shoulder / elbow to the shoulder without push-ups - 10 times.
• Sideways thrusts - 20 times (10 times).

How to do the exercises

Jumping rope with high lifting hips

Make a pair of ordinary jumps and drove! Run on the toes, lift your knees higher, do the exercise at a pace. If there is no rope, replace jumping on running with high lifting hips.

Plank floor with a touch of hip

Stand up in the bar elbows, tighten your abs and buttocks, so that the body fell in a straight line. In turn touch the floor left and right thighs. It is considered one touch at a time.

Jump to the side and lift your knees to your chest

Perform a jump away - as far as possible, like jumping over a puddle. Place a foot jump out and up, trying to get his knees up to his chest. Repeat the same in the other direction. A bunch of jumping to the side and up is considered at a time.

Squeezing and lifting the knees to shoulder / knee to the shoulder without push-ups

During push ups touch the floor chest and hips. Make sure that your elbows looked back, not the sides. After push pull knee to the opposite shoulder, and then to the same name. After the next push-ups do the same for the other leg.

If it is difficult to select without push-ups.

lunges sideways

Lunges parallel to hip with the floor or lower. Do not bring the feet together after lunge - just to make a move in the opposite direction. Do not round your lower back, but back keep slightly arched.

Write in the comments if you like this intervalka whether load and enough rest. And if you have not tried the previous circular and interval training for at home, be sure to do it. There are many exercises and different formats for their implementation.